Physical activity: why experts say moving around protects your neurons

Your brain craves movement. More and more studies confirm thatphysical activity plays a central role in the health of your neurons. Yet many people are still unaware of the extent to which movement transforms their grey matter.

Move to preserve your brain: what science says

Researchers agree: sport acts as a fertilizer for the brain. Each session stimulates the production of BDNF, a protein that promotes neuronal growth. This molecule also improves connections between brain cells.

As a result, active people perform better cognitively. Their memory remains sharper, their concentration more acute. As a result, even a 30-minute can make a noticeable difference.

Movement also increases blood flow to the brain. This increased irrigation provides more oxygen and essential nutrients. This is of particular benefit tolearning-related areas.

“Regular exercise represents one of the best strategies for maintaining a healthy brain throughout life.”

Effects on mood and stress

Physical activity releases endorphins, the feel-good hormones. As a result, stress diminishes rapidly after exercise. The result is a feeling of calm and mental clarity.

On the other hand, a sedentary lifestyle promotes anxiety and depression. The brain, deprived of movement, becomes mired in negative thoughts. So getting back into a sports routine often helps to break these spirals.

Many doctors now prescribe sport as a complement to conventional treatments. This approach is gaining ground in the treatment of mood disorders. The results speak for themselves.

• Reduced cortisol, the stress hormone
• Improved sleep quality
• Building self-esteem
• Reduced anxiety symptoms
• Stimulates creativity and concentration

What type of movement is best for your neurons?

Not all forms of movement are the same for the brain. Experts recommend combining cardio and muscle strengthening. This combination optimizes cognitive benefits.

Running, swimming and cycling particularly stimulate neurogenesis. These endurance sports boost the creation of new neurons in the hippocampus. This area manages memory and spatial orientation.

On the other hand, activities that require coordination are a plus. Tennis, dance or martial arts challenge the brain in a different way. They force you to anticipate, react and adapt constantly.

So varying practice seems to be the best strategy. Your brain appreciates novelty and varied challenges. On the other hand, routine ends up limiting the benefits obtained.

Does intensity really matter?

The good news is that even moderate physical activity has positive effects. You don’t have to exert yourself to protect your neurons. A brisk walk is enough to trigger the protective mechanisms.

However, intense sessions offer additional benefits. They trigger a sharper, longer-lasting peak in BDNF. So it’s a good idea to alternate between gentle and sustained intensities.

Regularity takes precedence over one-off performance. Three weekly sessions of 20 to 45 minutes is a good target. This pace allows the brain to reap the full benefits.

Start slowly and work your way up

Many people give up after just a few weeks, due to lack of motivation. However, the first cerebral benefits appear after 6 to 8 weeks of regular practice. Patience pays off.

To stick with it, choose a physical activity that you really enjoy. Pleasure is the best motor for consistency. In this way, you’ll associate sport with positive emotions.

And set yourself realistic, progressive goals. Start with two short sessions a week. Then increase the duration and frequency over the months.

In short, your brain will thank you for every effort you make. Every step, every movement counts for your neurons.Physical activity is a valuable investment in your present and future mental health.

• physical activity